foot & ankle focus
Plantar Fascia Stretch
Seated stretch of the band of tissue under the arch. Done before the first steps of the morning, when heel pain is usually at its worst.
Key cue: Pull your toes back towards your shin until you feel a stretch along the arch.
Area
foot & ankle
Level
beginner
Volume
3 × 30s each side
Goal
pain relief
How to do it
- 1Sit and rest the painful foot across the opposite knee.
- 2Hold the toes and pull them gently back towards the shin.
- 3You should feel a stretch through the arch, not sharp pain.
- 4Hold for 30 seconds, then release. Repeat three times.
Easier and harder versions
- Easier
- Pull the toes back only until you first feel a mild stretch under the arch, and hold for 15 seconds.
- Harder
- Follow the toe pull with a Wall Calf Stretch on the same side, so the whole back of the lower leg is stretched.
Helps with
Commonly used for:
Plantar fasciitisMorning heel painTight arches after standing
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Eases first-step heel pain
- Restores arch flexibility
- Takes tension off the heel attachment
Muscles worked
Stretch. Stretches your plantar fascia, calves and ankle stabilizers.
Plantar fasciaCalvesAnkle stabilizers
Form tips
- Do it before you stand up in the morning, while still on the bed.
- Your other hand can feel the band tighten under the arch — that is the right spot.
Common mistakes
- Pulling hard enough to hurt.
- Bouncing instead of holding.
When to avoid or modify
- Sharp heel pain that began after a fall or landing: skip it and get it checked
- Numbness or pins and needles in the foot: stop and speak to your GP or physiotherapist
- Heel pain that is getting worse over several days instead of easing: stop and get advice
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the feet & ankles